WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • CFPORVOO WOD7.11.2020 Workout

    20 min AMRAP
    8 thrusters 40kg/30kg
    10 steps waiters walk 20kg/10kg
    8 C2B
    10 push ups
    8+8 kb clean and jerks 24kg/16kg

  • Dips for days Strength

    Dip Bar dips
    5 - 4 - 3 - 2 - 1
    - Rest 2 min b/w.
    - Add weight every round if possible.
    - Leave couple reps in the tank.
    - Can use red band or do negatives with 3 sec tempo
    - Keep feet at the front all times.
    - Make sure shoulder is as low as possible at the bottom, mimicking the ding dip depth.

  • Not Fran 2 Workout

    EMOM 6
    5 thrusters + 5 pull ups
    48kg / 35kg

    Thrusters weight difficult but doable
    Pull ups -> can be butterfly, kipping, ring row, red banded

    Use a weight and pull up option that allows you to perform TNG reps all 6 minutes. Note that you are to use same scale throughout next 3 weeks.

  • 5.11.2020 Strength

    5 Rounds, every 4:00
    8 Bench Press, every set AHAP
    16 TTB

  • Shoulder press 6 x 4 Strength

    Shoulder press
    6 x 4, 3 min rest
    Last set 2x reps or 'till failure

  • Accessory Workout

    3 Rounds:
    10 Barbell hip thrust
    15/15m KB mixed carry (OH and front rack)
    10 GHD Back extension with snatch grip
    1min Rest

  • Green 291020 Workout

    For time:
    100 Double Unders
    90 Air Squats
    80 Push Ups
    70 Knee Hugs
    60 Wall Balls
    50 Burpees
    40 Box Jumps
    30 Pull Ups
    20 Calories
    10 Wall Climbs

  • Follow Class programming Strength

    Back Squat
    3-3-3-3
    TM (1 rep reserve every set)

    Conditioning
    AMRAP 12
    YGIG / round
    2 x DB 22,5/15kg
    4 Devils press
    7 Front Squat
    4 STOH

  • Partner conditioning Workout

    10 Rounds:
    YGIG

    250m/175m Row
    7 Hang squat snatch @50/35kg
    7 Bar over burpee
    Timecap 20min

    Koko kierros läpi ja sen jälkeen vaihto.

  • 2.11.2020 Workout

    Lämmittely:

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko
    jumppaa, omatoimisesti:
    10 GTOH, lintti
    5 + 5 wind mill, lintti
    5 + 5 curl up, hold 10 sec

    1-2 kierrosta:
    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 pystypunnerrus
    5 vauhtipunnerrus (niskasta)
    5 hyvää huomenta
    5+5 ty (saksiin) päkiöiltä + valakyykky

    TYÖNTÖ 3s stoppi dipin pohjassa, 4x2@50-60 ty-%
    (teline/pukit) pal. 2min

    EK + TY 3[1+2]@65 - 70, 3[1+2]@75 - 80 ty-% ,
    (teline/pukit), pal. 3 min

    TEMPAUS 4x2@50 te-% (pal. 2 min)

    TAKAKYYKKY stoppi pohjassa

    2@70, 75, 80 tk-% + 5 KYYKKYHYPPYÄ heti perään
    (pal. 3 min)

    Oheisharjoitteet 2-3 kierrosta:
    15 RESERVE HYPER
    10+10 RANSKALAINEN PUNNERRUS, kp
    4+4 KYLKIRULLAUS (kädet ja jalat ilmassa) +
    LINKKARI